Lying Side Head Lift

Differentiation: Mechanics

This variation of a Neck Resistance Exercise is unique from other Neck Resistance exercises. Here is how: you lie on your side on a bench | and hang a weight plate | using a head harness. This position places your neck at an angle that engages one side of your neck. You work one side for a full set, | then switch sides.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Attach the harness on your head.

3) Add a light to moderate weight to the head harness.

4) Lie on your side lengthwise on the flat bench

5) ...so your shoulder meets the edge of the bench and your head hangs off.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your neck while angling your head upwards.

3) Squeeze your neck muscles and hold for a count of two seconds.

4) This is the ending position.

5) Then, inhale while you return to the starting position using a slow and controlled movement.

6) Repeat reps for a full set.

7) Then, turn onto your other side and repeat, using the other hand.

Proper Form

Pay special attention to following proper form by...

Keep your neck tight, and not overload the amount of weight. Doing so can result in injury.

Do not jerk your neck.

Gear Advice

To perform this exercise, you will need a head harness. Few gyms offer these, so we have listed a link below to the Harbinger Leather Neck / Head Harness - which you can order from Amazon dot com. You take this with you to the gym.

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